Training Log Archive: TGIF

BBA 40:00 [1] 5.0 km (8:00 / km)
shoes: Nike Pegasus 31

Running warm up/down 40:00 [1] 8.0 km (5:00 / km)
shoes: VJ Irock 2016

Orienteering (Nordic) 34:56 [5] *** 7.5 km (4:39 / km)
25c shoes: VJ Irock 2016

A "mix-middle" in Norra Lunsen. The middle part was set in the highest network of paths of Lunsen to get a higher speed and simulate a bit 25manna. The final kilometer was a sprint in Sävjä.

First part:


Second part:

BBA 1:10:00 [1] 10.5 km (6:40 / km)
shoes: Nike Pegasus 31

Running 1:00:00 [2] 13.5 km (4:27 / km)
shoes: Nike Pegasus 31

Running 35:00 [1] 7.0 km (5:00 / km)
shoes: Nike Pegasus 31

Cross Training 1:10:00 [1]

Running warm up/down 20:00 [1] 4.5 km (4:27 / km)
shoes: VJ Bold summer 2016

Orienteering (Nordic) 46:59 [2] *** 8.6 km (5:28 / km)
17c shoes: VJ Bold summer 2016

Note
(rest day)

Cross Training 1:30:00 [1]

Orienteering (Continental) race 16:49 [5] *** 4.3 km (3:55 / km)
24c shoes: VJ Irock summer 2016

Results

Running warm up/down 40:00 [1] 8.0 km (5:00 / km)
shoes: VJ Irock summer 2016

Cross Training 1:00:00 [1]

Running warm up/down 35:00 [1] 6.5 km (5:23 / km)
shoes: VJ Irock summer 2016

Orienteering (Continental) race 1:25:31 [5] ***** 15.6 km (5:29 / km)
23c shoes: VJ Irock summer 2016

North American Orienteering Championships, long distance at Burnt Moutain.

The most ecstatic run of my season, and for sure one of the best terrain I have ever visited. When I turned my map over at the start, I just couldn´t stop smiling. Enjoyed every steps in this forest, even if I won´t again argue that the 1/15.000 rule for a WRE is so unnecessary for this type of terrain and kills half of the fun. Anyway, it was a great orienteering day here in US!


Results


2003 vs 2016


One of the shortest run-in ever…

BBA 20:00 [1] 4.0 km (5:00 / km)
shoes: Nike Pegasus 31

Running warm up/down 35:00 [1] 7.0 km (5:00 / km)
shoes: VJ Irock summer 2016

Orienteering (Continental) race 29:25 [5] *** 5.7 km (5:10 / km)
26c shoes: Nike Pegasus 31

North American Orienteering Championships, middle distance at Storrs Pond.

A lot better terrain than I expected after visiting the model event and the warm-up maps. Mostly quite fast running, but a bit tricky in a couple of places. Tomorrow´s long might be the highlight of the weekend, with a great terrain.


Results

Orienteering (Nordic) 1:00:00 [1] *** 9.0 km (6:40 / km)
16c shoes: VJ Irock summer 2016

BBA 30:00 [1] 5.0 km (6:00 / km)
shoes: Nike Pegasus 31

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
shoes: VJ Irock summer 2016

Orienteering (Continental) 33:40 [3] *** 5.1 km (6:36 / km)
19c shoes: VJ Irock summer 2016

On my way to North American Orienteering Championships, I stopped at Moreau Lake (about half way between NYC and Montreal, in Adirondacks) today to run the course of US middle distance champs 2013.



Absolutely World Class terrain. Good runnability, rather low visibility, and a great map, even though the cliffs were some of the smallest I have ever seen on a map. Really enjoyed that one, and it remembered me a lot about the best parts of Le Semnoz (World Cup 2010 in France).


Moreau Lake…


…from the start.

BBA 45:00 [1] 7.0 km (6:26 / km)
shoes: Nike Pegasus 31

Cross Training 2:00:00 [3]

Orienteering (Continental) 1:00:37 [1] *** 8.8 km (6:53 / km)
15c shoes: VJ Irock summer 2016

A short training at legendary Surebridge Mountain this morning. Reran a course from our 2009 camp with the US team. A lot more undergrowth in many places, but still highly enjoyable.

Cross Training 1:00:00 [1]

Orienteering (Continental) race 58:19 [5] *** 11.1 km (5:15 / km)
21c shoes: VJ Irock summer 2016

US Classic distance championships, day 2, at Ward Pound Ridge Reservation.

A shorter course compare to yesterday, with a bit more of middle distance character and 1/10.000 scale. Still the same fun, even if today´s weather felt like entering a Swedish sauna, with a humidity which remembered me the WOC in Japan, back in 2005. And from what I heard, it was pretty cold and dry compare to some weeks ago… The highlight of the course was surely the last part of the race, in downhill and greens, where the map was really accurate. Next is Harriman Park.


Results

Running warm up/down 30:00 [3] 5.5 km (5:27 / km)
shoes: VJ Irock summer 2016

Orienteering (Continental) 1:05:57 [1] *** 7.98 km (8:16 / km)
26c shoes: VJ Irock summer 2016

Drove to Harriman State Park after the competition, and ran a training I had set for US Armed Forces at Turkey Mountain.

Not as nice as I expected/hoped, as the undergrowth was quite dense in many parts of the terrain.


Moved the first control on what I think is the correct stone.




Just enough undergrowth to make it quite slow.

Running warm up/down 40:00 [1] 8.0 km (5:00 / km)
shoes: VJ Irock summer 2016

Orienteering (Continental) race 1:17:40 [5] *** 14.9 km (5:13 / km)
23c shoes: VJ Irock summer 2016

US Classic distance championships, day 1, at Ward Pound Ridge Reservation.

This area had not been used for orienteering for quite a long time due to access rights, but it has a rich history, going back to the very beginnings of the sport in the US.
Björn Kjellström, the inventor of the modern compass, lived in Pound Ridge from the 1950s, and founded the United States Orienteering Federation. He produced the first maps in the US, starting with the Reservation.


Results

It was a pretty nice and warm day today. Good visibility (mainly oaks) and a good map (lidar-based) meant quite high speed all the way. The southern part was more challenging and looked a lot like the trickiest part of Harriman Park (WOC93).

Really enjoyed the atmosphere in and around the event, and I am looking forward to another fun day tomorrow.


Loved the run-in.


Maze-O as well.


The American´ legend is still alive.


The highlight of my day was surely when I visited the orienteering shop at TC, and the owner of the shop - a lovely 60+ Lady, read my name on my bib number, and asked "so you are from Canada?" Yeah, almost. Refreshing! Well, I am not running for a Swedish club neither ; )

BBA 50:00 [1] 11.0 km (4:33 / km)
shoes: Nike Pegasus 31

Orienteering (Continental) 39:03 [1] *** 5.8 km (6:44 / km)
11c shoes: VJ Irock summer 2016

Model Event of US Classic championships, at Westmoreland (60km northeast from NYC).

Nice to be back in forest after a couple of epic days in Manhattan. Very good visibility and mostly good runnability. Will be a fun week-end at Ward pound ridge with 2 long distances scheduled.


Marshes (11th control) in the US aren´t as friendly as in Scandinavia... btw. 8th control was at the wrong spot.

BBA 1:00:00 [1] 13.5 km (4:27 / km)
shoes: Nike Pegasus 31

Cross Training 2:30:00 [1]

BBA 1:05:00 [3] 14.33 km (4:32 / km)
shoes: Nike Pegasus 31

The best way to start a day in Manhattan…
Central Park at 6am is more crowded than a Jukola start.

Cross Training 2:30:00 [1]

BBA 30:00 [1] 4.0 km (7:30 / km)
shoes: HOKA Speedgoat

Cross Training 1:00:00 [1]

Running 1:30:00 [1] 17.8 km (5:03 / km)
shoes: Nike Pegasus 31

Running warm up/down 30:00 [1] 6.2 km (4:50 / km)
shoes: VJ Irock 2016

Orienteering (Nordic) 30:14 [5] *** 5.95 km (5:05 / km)
15c shoes: VJ Irock 2016

A quick training in Lunsen, before traveling to US. A very nice evening in the wood, never seen this forest that dry, the open marshes are really good to run at the moment.

Running warm up/down 40:00 [1] 8.0 km (5:00 / km)
shoes: VJ Irock summer 2016

Orienteering (Nordic) race 44:28 [5] *** 8.65 km (5:08 / km)
18c

Results / Livelox

Went to Uppland relay champs, and ran an open course there. Started my open course right before the changing of the second leg. Find out that my course was one of the forking (except the arena passage) of M21 relay. Got caught by Rassmus after 5th control and ran with him the remaing part. Pretty fun, even if my focus on orienteering at the moment is not sky-high...

Running 45:00 [1] 9.0 km (5:00 / km)
shoes: Nike Pegasus 31

Last morning run in France - quite nice scenery around Éze

CrossFit 10:00 [1]

Running 50:00 [1] 10.0 km (5:00 / km)
shoes: Nike Pegasus 31

CrossFit 10:00 [1]

Running 45:00 [1] 9.0 km (5:00 / km)
shoes: Nike Pegasus 31

CrossFit 10:00 [1]

CrossFit 15:00 [3]

CrossFit 25:00 [3]

Running 4:10:00 [1] 28.0 km (8:56 / km) +1950m 6:37 / km
shoes: Nike Pegasus 31

A scenic run in Parc National du Mercantour (right at the border with Italy). Started from Pont du contet, then up to la Vallée des Merveilles (literally “Wonder´s valley), and to Refuge de Nice. Pretty perfect day to be in mountains. We saw tons of chamois, a lot of marmot, and one fox hunting the previous ones.

Cross Training 45:00 [1]

CrossFit 30:00 [3]

Almost forgot how sweet can be southern France…

Running 2:20:00 [1] 19.5 km (7:11 / km) +1100m 5:36 / km
shoes: Nike Pegasus 31

Running 50:00 [3] 12.0 km (4:10 / km)
shoes: Nike Pegasus 31

Running 40:00 [1] 8.0 km (5:00 / km)
shoes: Nike Pegasus 31